Monday, June 26
Warm-up: 2 rounds - 10 bench press (empty barbell) + 8 banded pull-aparts + 10 glute bridge, :03 pause at top + 8 tempo ring rows + 10 banded lat pull-down
Strength:
10:00 EMOM -
3-5 bench press, building to WOD weight
Max effort hollow hold, unbroken
Rest
WOD:
For time -
75-100 bench press (135/95 or 95/65 or 65/45)
Every time you break - 2 bar muscle-up, 4 strict pull-ups, or 6 ring rows
Accessory:
3x 10-12 plate row from Sorenson hold, :03 in top position https://youtube.com/shorts/vjQUTc_x-3I?feature=share
Tuesday, June 27
Warm-up: 3 rounds - 3 Curtis P complexes (empty barbell) + 5 scorpion stretch/side + 7 banded good mornings + :30 easy jump rope + :30 alt quad stretch
Strength:
Every :90 x8 (12:00) -
Curtis P complex (1 power clean + 1 lunge/side + 1 push press) https://youtu.be/qTCU72OgNUk
3-3-2-2-2-1-1-1
*Start light and build to a heavy single, or stay moderate for 3 reps each set
WOD:
3 rounds for time -
400 meter run
30 hang power clean (95/65 or 65/45)
30 sit-ups
Accessory:
3x 8-10 Cuban press, light plates (:60 rest) https://youtube.com/shorts/HAmx2nFXTbA?feature=share
Wednesday, June 28
Warm-up: 2 rounds - 12 air squats + 10 alt thoracic reach from squat + 8 alt groiner + 6 alt reverse Samson + 4 inch worms w/ push-up + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
Dual DB front rack squats (start light and build to a moderate/heavy set of 8)
8-8-8-8-8-8
WOD:
15:00 EMOM (scale reps as needed) -
250/200 meter row or ski (scale to 200/150)
12/9 cal bike (scale to 9/6)
35 double under or 70 singles
Accessory:
200 meter Famer’s carry, challenging weight
Thursday, June 29
Warm-up: 10-8-6-4-2 seated banded row, :03 pause in back position + deadlift (start w/ empty barbell and slowly build) + push-up to pike + :30 pigeon stretch/side
Strength:
8:00 EMOM -
3 deadlift, building to 80% 1RM, or moderately heavy weight (getting comfy for WOD)
WOD: (25:00)
For quality reps @ steady pace, superset the following x5 (2:00 rest b/t rounds) -
5 Deadlift @ 80% 1RM, or moderately heavy weight
12-15 banded row from Superman https://youtu.be/5xQRtwy9Sj4
Max strict HSPU, pike push-up, or traditional push-ups
Accessory:
3x max distance handstand walk, :30 handstand hold, or :30-:60 plank
Friday, June 30
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch (empty barbell) + OHS (empty barbell or pvc) or goblet squat (light weight) + pvc pass through
Partner WOD:
For time (you go, I go) -
120 hang power snatch (95/65 or 55/35)
120 overhead squat (95/65 or 55/35) or goblet squat (54/35 or 40/20)
120 toes-to-bar, knees-to-elbow, or v-ups
*Split up reps however you’d like; partners split reps evenly
Accessory:
Accumulate 30 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4
Saturday, July 1
Warm-up: 3 rounds - :30 chest opening stretch + 8 bicep curls on rings + :30 banded forward raise + 8 thread the needle w/ thoracic rotation/side
Strength:
In 14:00, superset the following x3 (:60 rest between rounds) -
8-10 DB lat pull-over https://youtu.be/FK4rHfWKEac
8-10 DB overhead tricep extension https://youtu.be/zX-H5d_YYmI
10-12 DB hammer curls https://youtu.be/P5sXHLmXmBM
WOD: (15:00)
6 rounds for max pull-ups (:90 work / :60 rest) -
18-15-12-9-6-3
Burpees or no push-up burpees https://youtu.be/HfV1UBKzQTo
Max pull-ups
Accessory:
3x 8-10 reverse flys, moderate weight https://youtube.com/shorts/xLFq0LnHhXU?feature=share